Dry land training involves strength and conditioning exercises performed on land to improve swimming performance when the pool is unavailable. It aims to increase power, mobility, flexibility, explosive power, and stroke rate while reducing injury risk. Swimmers should do dry land workouts 3-5 times per week, including exercises like burpees, lunges, planks, and pushups that strengthen the core, arms, and legs. Both static and dynamic stretching are important, with static stretching best for increasing flexibility and dynamic stretching recommended as part of warmups to prepare muscles for exercise.

1. Dry Land Training for
Swimming

2. What is Dry Land training?
Why is it important?

3. Dry land training
Any exercise that is performed out of the pool for
the intended purposes of improving swim speed
is considered “dry-land” training; you are dry,
and you are on land, as opposed to in the pool.
When a pool is closed for maintenance or
adverse weather conditions, athletes can still
work to improve their swim performance.

4. Dry land training
The goal is to use strength and conditioning
exercises to increase power, mobility, and
flexibility. For swimmers, this means the ultimate
goal is to become more explosive in the water,
increase speed and stroke rate, and improve
distance per stroke. This type of training is also
designed to reduce the risk of injury.

5. How often?
• Swimmers should do dry-land anywhere
from 3 to 5 times per week. Dry-land training
will help to strengthen important muscle
groups like your lats and core. This will help
you to swim faster and ultimately give you an
edge in the pool.

6. • The best dryland training for swimmers
includes exercises that strengthen and stretch
the muscles used in swimming, particularly the
core, arms, and legs. Remember to always
warm up your muscles before beginning a
workout and stretch thoroughly to prevent
injury. Try some of the following dryland
exercises for swimmers in your next workout.

7. • Burpees
• Jump Lunges
• Planks
• Donkey Kicks
• Leg Lifts
• Pushups
• Pull ups
• Squats
• Jump Rope
• Medicine Ball
• Flutter Kicks

8. • Dynamic means active, energetic, or
vigorous, so dynamic stretching involves
movement – usually of more than one muscle
group. Static means stationary, so static
stretches isolate one muscle group at a time
and hold a position rather than moving through
a range of motion.

9. • Static stretches are those in which you stand,
sit or lie still and hold a single position for
period of time, up to about 45 seconds.
• Dynamic stretches should be used as part of
your warm-up routine before any athletic
event, whether competitive or not.

10. Should you do Static
or Dynamic stretching
first before engaging
to the work out
proper?

11. • The static stretching is done to increase your
flexibility while the muscle is most prone to
increase in length. Then, the dynamic warm-
up should follow to prepare your muscles for
exercise. According to Blahnik, 2018
recommends mainly using dynamic
stretching over static stretching before a
workout.

12. Cool down
The act or an instance of allowing physiological
activity to return to normal gradually after
strenuous exercise by engaging in less
strenuous exercise.

13. Thank You 